10/7/2023
VQ | ChickenHawk
Attendees: Chowda, Specimen, Chaw, Dory, Bagel Bites, Tardy, DogeCoin, Swammy, Laser Jet, Speed Bump, Canadian Bacon, Retweet, FNG Ralphie
Listen up friends of fictional birds and all F3Omaha – I guess they call it a “backblast” so you can look back on the blast you had this day. This was especially true with today, as I am ChickenHawk and this was my VQ.
Weather cold like 40 degrees, but what a beautiful morning we experienced.
As we gathered, we learned we had 1 FNG.
Knocked out the introduction with F3, mission statement, 5 core principles, Moto, not a professional.
Circled up for the WARM-A-RAMA:
- 15 Side Straddle Hops
- 15 Tappy Taps
- 10 Big Ones
- 15 Cherry Pickers
We numbered off in 3s – this is your team – Grab a Coupon – Mosey to wall on the back of the gym.
PRE-THANG:
- Wall Sits (30 secs)
- Balls to Wall (30 secs)
- 10 Count Rest
- Repeat 3 times
Grab Coupon and Mosey to Football Field for The Thang:
THE THANG 1:
3 Man Grinder – 3 Stations
- Core (at the 20 yard line) – LBCs, Flutter Kicks, Gas Pumpers
- Middle (goal to 20 yard line) – Murder Bunnies
- Stone Wall (behind endzone) – Merkins, Dips, Durkins
Murder Bunnies were the push group. Continued for the fun for 15 minutes
THE THANG 2:
With your pack of 3, we dominated the following:
- Bobby Hurley Jumps to midfield
- 5 Burpees at midfield
- Crawl Bear from midfield to far endzone for a touchdown
- 5 Groiners to celebrate.
Repeated these exercises the length of the field (our FNG was puking at midfield while Speed Bump encouraged him). Then from endzone to the midfield and back to the endzone using the same exercise cadence.
At this point, Omaha was called and we returned to the flag.
American Hammers then NAME-O-RAMA.
Named our FNG Ralphie after his performance of ralphing at midfield.
Announcements:
Canadian Bacon reminded people to check the Slack channel for updates and encouraged everyone to be active on Slack and Twitter, even if they have an F3 only account.
Prayers:
- Andy / Diane as Andy is about to have heart work.
- Porkchop & Family for loss of house in a fire.
CoT:
I’ve been teaching a class on forgiveness, so I’m reminded of how we are impacted by unforgiveness. It sickens us and our identity of ourselves, so focus on Identity and what defines you. You are NOT the sum total of your life experiences. You’re not defined by the hurts, losses, and offenses that you’ve experienced. Jesus says when you follow Him, you are a new creation in Him, so don’t let the world, others, or your experiences DEFINE you. They can REFINE you. But the truest thing about you is what He says about you. You are a favored Son with whom He is well pleased. Continue to work on your Identity and living out of that truest identity.
We prayed it out, took some photos, collected the FNGs information (thanks Chowda!) and headed to Karma for coffee.
I’m thankFULL for Specimen and his 4 years of EHing me. I’m grateful for Tardy encouraging me to post. What a blast I’ve had and I’m having! Thank you F3Omaha for all the new friendships and pushing this birds physique.
Keep flying and accelerating!